Tag Archives: breakfast

Is this Childhood Habit Leading to Obesity?

Obesity is becoming a global epidemic. The rising rates of obesity are of great concern globally, since it is adding to the ever rising health costs for governments. In fact, eating healthy and exercising since childhood has been identified as an effective way to prevent certain metabolic syndromes in adulthood.

Obesity has many adverse health effects which have a lifelong impact, and it is being recognized as a serious public health concern. It has both immediate and long term adverse health effects and is something that has to be tackled from childhood. A research study has found out how a certain wrong eating habit in childhood may lead to obesity and health problems in adulthood.

In childhood, the meal which generally gets skipped or get substituted the with unhealthy food, is breakfast. Scientifically, breakfast is the most important meal of the day. It is often said that breakfast is important for our health, and a study conducted by Umeå University in Sweden, published in Public Health Nutrition supports this claim.

The study also claims that adolescents who ate poor breakfast or skipped breakfast regularly displayed a higher incidence of metabolic syndrome 27 years later, compared with those who ate more substantial and healthy breakfasts.

Poor breakfast leads to a lack of supply of essential nutrients when the body requires it the most. This poor breakfast habit can open the doors to numerous health diseases later on in life, such as metabolic syndromes. Metabolic Syndromes comprise of numerous problems like abdominal obesity, heart problems, high blood pressure and diabetes. Thus, the importance of a healthy substantial breakfast, with overall healthy eating habits and regular physical activity should be inculcated in children to prevent them from suffering later on in their lives.

In a Swedish study it was found that those who did not eat a proper breakfast as children, or skipped it entirely, had a 68 per cent higher likelihood of being diagnosed with a metabolic syndrome. Also on the other hand, researchers found that children who are in the habit of skipping breakfast also tend to be overweight. Specialist Researcher Marja-Leena Ovaskainen from the National Institute of Health and Welfare states that Finnish studies have also found direct links between poor breakfast and gaining weight, in particular.

Yes, poor breakfast or skipping breakfast in childhood can lead to obesity and other health problems in the near future, or later on in life. So, it should be a priority to inculcate healthy lifestyle habits (importance of breakfast, eating healthy and physical activity) in children from their younger days.

— this article is written by a dietitian @ FitHo
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Is This the Best Breakfast for Losing Weight?

Breakfast is the most important meal of the day. It is the first meal after the night’s long fast, and before the start of a new day. The type of food consumed for breakfast varies from place to place. It generally includes Complex Carbohydrate from Cereals or Grains, Proteins from eggs or beans, and vitamins, nutrients and more complex carbohydrates from Fruits. Breakfast should be balanced and include most of the essential nutrients, predominantly Complex Carbohydrates, Protien, Fibre, and Calcium.

There are various breakfast options. For example:
• Fruit Yoghurt
• Cereals(Wheat Flakes, Cracked Wheat, Oats)
• Eggs & Toast
• Chilla
• Poha
• Idli, Dosa
• Baked Beans & Toast
But if you are targeting to lose weight or stay fit, you need to choose the right breakfast.
Oatmeal has been found to be amongst the best breakfast options. We give you the reason why.

Why oat-meal over other breakfast cereals?

In a particular research, participants were asked to eat one of the cereals between oats and another breakfast cereal. The participants who consumed oatmeal felt fuller for longer durations and had lower food cravings through the rest of the day. This lower craving or hunger was due to the high fibre content in oatmeal.But along with high fibre content, oatmeal offers many other health benefits:

Fibre:

Oatmeal in the morning for breakfast can keep your body lean, because it is packed with fiber that keeps your hunger away for longer, metabolism regulated, cholesterol lowered, and blood sugar levels stable. Have your oats with some milk and nuts to increase the protein content, and that creates the perfect food to build muscles.

Vitamins and Minerals:

Oatmeal contains several important nutrients that help keep our immune systems strong to fight off illnesses and infections. Nutrients such as zinc, selenium, calcium, B vitamins, vitamin E, iron, copper, magnesium, and manganese are found in oats. Without these nutrients our immune system would not function properly and we would be sick all the time.

Mood Boosters:

If you suffer from depression, mood swings, anxiety, panic attacks, and anger management issues, you should eat oatmeal regularly. Oatmeal contains loads of complex B vitamins that are essential for keeping us calm and stress free.

Antioxidants:

Oatmeal is a good way to start your day is because it helps prevent and fight off cancers such as colon cancer. Oatmeal contains antioxidants which help remove toxins from the digestive system and prevent formation of cancer cells, especially colon cancer cells.

Oatmeal is packed with nutrients to keep you going for the entire day. It is a complete food and works very well for weight loss diets. Not only does it fight fat, it fights diseases and bad cells in the body. Include oatmeal in your regular diet to improve your overall health.

— this article is written by a dietitian @ FitHo

12 Simple Tips to Lose Belly Fat

Making small changes in your daily lifestyle can help you get rid of the fat. Beginning a fat loss diet doesn’t have to mean a drastic change. Incorporate minor adjustments into your lifestyle and you will see how it all adds up to big calorie savings and fat loss.

1. Evaluate your eating habits:-
Begin by evaluating your eating habits, such as late night eating, nibbling while cooking etc. Identify a few of these habits and refrain from them. This will all add up to big calorie savings and fat loss.

2. Plan your meal:-
Plan your meals and snacks when you are going to be out for long. Pack healthy snacks and identify healthy meal options outside.

3. Schedule your meals:-
Having a meal schedule and sticking to it prevents you from binging.

4. Eat while sitting:-
Eat your food while sitting down at a table, from the plate. Eat consciously. Food eaten out of packages and while standing makes people eat faster, and eat more than they need to, resulting in overeating.

5. Turn off TV:-
Turn off the TV while eating because people eat 40% more while watching TV and are more likely to eat junk food when distracted.

6. Have fruits and vegetables:-
Add fruits and vegetables  to your diet because it enhances the satiety value.

7. Eat slowly and chew thoroughly:-
Eat mindfully, chew slowly, and savor the taste of the food. According to a research, people who ate slowly and drank more water, refrained from overeating. Researchers also say that those who ate slowly consumed 88 fewer calories than faster eaters.

8. Have breakfast:-
Breakfast could be your best friend. In fact, breakfast is the most important meal of the day because the food which we have during breakfast gets digested and absorbed completely and gives the feeling of satisfaction for a longer duration, preventing us from overeating.

9. Don’t  eat after dinner:-
Don’t eat after the dinner, because this could add a lot of unnecessary calories. Brushing your teeth after dinner helps to reduce the temptation to eat again.

10. Get some sunshine:-
It will boost your vitamin D3 levels, which are linked to increasing your body’s fast (skeleton muscles) twitch muscles which enhances athletic performance.

11. Take proper sleep:-
Sleep plays a very crucial role in losing weight. Sleep suppresses your appetite and raises your metabolism, while allowing your body to rest and recover. So aside from leading an active lifestyle and maintaining a balance diet, you should also make sure that you get a full eight hours of sleep.

12. Minimize stress:-
Research indicates that the secretion of cortisol (a stress hormone) is correlated with increasing abdominal fat. Some strategies for combating everyday stress:
A) Enough sleep.
B) Set aside some time every day, to relax.
C) Keep your stressors away from your sleeping area.

 

— this article is written by a dietitian @ FitHo

Healthy Omelet Recipe Ideas

Breakfast is one of the most important meals of the day. Eating the right breakfast is even more important than just eating it. The right breakfast foods can help you concentrate, give you energy, prevents you from snacking unnecessarily & not to forget even help you maintain a healthy weight. Eggs are one of the healthiest breakfast options. Besides breakfast eggs can be eaten any time of the day like for lunch or dinner.

Sometimes eating just eggs can be boring. Here are some fun ways of adding flavor through healthy ingredients to your omelet.

Spinach and Garlic Omelet

Serving size – 1

Ingredients -

1 Cups of spinach (washed properly)

2 small garlic cloves, minced

Salt and freshly ground pepper

1 egg whole

1 teaspoons extra virgin olive oil

2 teaspoons freshly grated Coriander leaves

Procedure - Heat the pan and add 2 tsp of olive oil pour the eggs into the middle of the pan. As soon as the eggs are set on the bottom, sprinkle the spinach over the middle of the egg. Cook for a minute or two longer. Tilt the pan and roll the omelet out onto a plate.

Nutritional information - 139 calories; 2.38 grams carbohydrates; 7.22 grams protein

Egg White Omelet

Serving Size – 1

Ingredients -

1 teaspoon  olive oil

2  egg whites

1/4 teaspoon coarse salt

Chopped herbs such as coriander leaves and spinach.

Procedure - Heat oil in a pan. Meanwhile, whisk together egg whites and salt, incorporating a lot of air, which will ensure that the omelet is light and fluffy.  Pour whisked eggs into the heated skillet one the pan gets heated. Continue cooking then top with one or filling with spinach /coriander.

Nutritional information

100 calories; 0.05 grams carbohydrates; 12.9 grams protein

 

 

Mix Vegetable Omelet

Serving Size – 1

Ingredients -

2 teaspoon  olive oil

1 egg whole

1/2 teaspoon coarse salt

Chopped herbs such as, chopped tomatoes, beans, carrots, cabbage.

Procedure - Heat oil in a pan. Meanwhile, whisk together egg whites and salt, incorporating a lot of air, which will ensure that the omelet is light and fluffy.  Pour whisked eggs into the heated skillet one the pan gets heated. Continue cooking then top with all the sauteed veggies.

Nutritional information

154 calories; 4 grams carbohydrates; 8 grams protein

— this article is written by a dietitian @ FitHo

Breakfast Options that are not so Healthy

We have always emphasized on breakfast being the most important meal of the day. Healthy breakfast not only nourishes the body but also is very effective for weight loss. Some people eat unhealthy breakfast which not only adds empty calories but depletes the body of daily nutrition intake. Eating junk food, deep fried, fattening foods will only promote weight gain and keep you feeling heavy and sluggishness all through the day. Let us pin point some of the not so healthy breakfast options that are eaten by most of us and at times even considered healthy.

Toast with jam and butter(Cr/freedigital)

Corn Toast with cheese: The corn and cheese toast is made of a white sauce batter that has corn and cheese added to it. The white sauce batter is made out of white flour and contains no nutrition, while corn is nothing but starch. Mostly white bread is used as the base of this toast which is again an unhealthy option.

Parantha: Many people have a habit of eating paranthas for breakfast (more…)

— this article is written by a dietitian @ FitHo

How to Control In-between Meal Snacking

We ensure that most of our meals are healthy. The problem comes when we crave food in between meals. If you feel hungry so often then you certainly need to watch out as eating more  food whether healthy or junk leads to weight gain.

Untimely Meal (Cr/freedigital)

The biggest trouble with in between snacking is that one craves something that is satisfying and ready to eat. Unfortunately we dont find having salads or fruits as snacks satisfying enough. While junk food or fattening foods manage to hit the spot, instantly satisfying the hunger pang. Gradually these small food breaks stop having the same satiating effect. After sometime the portion size increases  giving way to more food cravings and constant need to eat something Most of the times this snacking is psychological, as in we condition ourselves to feeling hungry even after having proper meals. Here are some reasons and tips to keep the hunger pangs in control, making you eat less.

Untimely Meals: Not having meals on time is a big factor in making you feel hungry at odd times . The body follows no patterns and gets used to giving a call at random times which pushes us to eat more than a usual meal. Time your meals and eat food with high fiber and protein to keep you feeling fuller.

Breakfast: People who don’t have a balanced and satisfying breakfast often find themselves bingeing on odd time. The unsatisfaction of the previous meal  makes the mind want for more and eating unhealthy. Have a good nutritious breakfast with satisfying food. (more…)

— this article is written by a dietitian @ FitHo

Easy Ways to Control Post Dinner Snacking

Do you eat at midnight ? A research suggests that snacking post dinner increases your weight and drags you towards being fat. Eating after dinner adds extra calories to your body at a time when it is not required. Late night munching is an acquired habit that one gets addicted to after sometime and gets into a cycle of  binging on high calorie food like ice-creams, junk food, chips, chocolates etc post dinner.

Dark Chocolates

Night time is also the time when our bodies are resting and eating food at this time leads to piling up of the calories. For many people midnight munching is a habit (more…)

— this article is written by a dietitian @ FitHo

Fire Up Your Metabolism

Firstly we need to understand what metabolism is and how it affects weight loss . Metabolism is the amount of energy (calories) your body burns to maintain normal functioning. Whether you are eating, drinking, sleeping, cleaning etc. your body is constantly burning calories to keep you going.

Metabolism is affected by your body composition i.e, the amount of muscle mass you have versus the amount of fat. Muscle uses more calories to maintain itself than fat. People who are more muscular (and have a lower percentage of body fat) are said to have a higher metabolism than those with less muscle mass. If you exercise on a regular basis with weights,coupled with aerobic exercises(and have a lower percentage of body fat), your metabolic rate will always be higher than someone who does not exercise at all. The reason is that even during rest, an individual with higher muscle mass to fat ratio will burn more calories that someone with a lower muscle mass to fat ration. 

As you begin to age, your metabolism has a natural tendency to start slowing down. There are some easy to follow, simple tricks that can help you eliminate body fat, improve your flab-burning metabolic process, and kick start your weight loss even before you start exercising.

Here are some easy tips to change you into a fat burning machine

Stop Dieting and Start Exercising

It isn’t about eating less, it’s about eating more nutrition-dense food, to keep you full all day long. Restricting food will kill your metabolism or slow it down. It makes our body think that its starving and puts it into famine or survival mode. The body responds by slowing down the metabolism in order to slowly spend the existing energy.
This means that your body starts to consume less calories and store more.

Build some Muscles

Rev up your metabolism by doing some resistance exercises like weightlifting, hand lifting etc. Also, decrease body fat by doing some aerobic exercises like swimming, cycling, jogging, dancing, walking. Muscle uses more calories to maintain itself than fat does, thus increasing metabolism or calorie burn.

Go to Bed Early

A research suggests that people who had insufficient sleep and were under more stress had more body fat than people who had sufficient sleep.

Eat Protein Rich Food

The faster your metabolism is, the more fat you burn and the slower your metabolism is, the more fat you will store. Eating protein is a good way to increase metabolism, especially since the body burns more calories to digest protein than it does digesting carbs or sugars.


Go Organic Whenever Possible

The accumulation of toxins in the body slows down the metabolism because the body has to work extra hard to eliminate these toxins on a daily basis. So going on a organic diet leads to less toxins in the body in the form of pesticides. Going the organic way is always a healthier option.

Get Up and Move a Little

Sitting or standing at work may play a big  role in your health and waistline. Researchers suggest that inactivity for 4 hours or more causes a slowdown in an enzyme that controls fat and cholesterol metabolism. Stand up from your desk and walk around the office, go up and down the stairs a few times. If you use these little bursts of energy throughout the day then your metabolism will stay revved up and you’ll keep burning more calories.

Drink Cold Water

Researchers found that drinking 1 liter of cold water a day can raise resting metabolism by about 50 calories daily. The increase may come from the work it takes to heat the water to body temperature. Start drinking cold water to accelerate your metabolism by up to 30%.

Eat Some Hot Food

Eating hot food can also fire up your metabolism. Eating red or green chilies boosts your body’s production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response). If they’re hot enough they’ll rev your metabolism into higher levels and you’ll break a sweat!

Dont Skip Breakfast and have small meals through the day

Eating breakfast jump-starts metabolism and keeps energy high all day. Eat often because that will keep your metabolism pumping all day long, and when you eat many small meals through the day, it puts less burden on your digestive system and lets it work more efficiently.

Drink Coffee or Tea

Women metabolize caffeine about 25 percent faster than men. Metabolic rate remains highest during the first three hours post caffeine consumption. Caffeine is a stimulant that increases heart rate and mental acuity. While the blood pumps faster, the metabolic rate increases. According to research, tea can increase your metabolism by 12%. Researchers believe that the antioxidant catechins present in tea, provide the  boost.

Fight Fat with Fiber

Fiber can raise your fat burn by about 30 percent. Research has found that those who eat the more fiber gain the least weight over time. Aim for about  three servings each of fruits and vegetables every day. Fiber leads to lower calorie intake which lessens the calorie count.

Eat Iron-Rich Foods

Iron is essential for carrying the oxygen your muscles need to burn fat. Unless you consistently consume iron, you will have a slower metabolism. Lean meats, beans and spinach are excellent sources. Get this essential mineral in natural doses from real foods.


Drink Milk

There’s some evidence that calcium deficiency may slow metabolism. Research shows that consuming calcium in dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.

Dont Get Stressed

Research says that being stressed out creates high levels of a hormone called cortisol in your body, which leads to belly fat . Relax and let go off the extra kilos!

Stay Hydrated

All of our body’s basic reactions, including our metabolism, depend on water. If you are dehydrated, you may be burning less calories, according to researchers. In the study, those who drank more water everyday had higher metabolic rates than those who had drank less.

Eat metabolism boosting foods like Apple, spinach, tomatoes, cabbage, papaya, broccoli, green leafy vegetables, pineapple, grapefruit, lemon, garlic, onions, mangoes, cucumber, cauliflower, carrots and avocados. These  fruits and vegetables belong to the negative calorie list of foods that will help you boost your metabolism.

— this article is written by a dietitian @ FitHo

10 Eating Habits to Gain Weight

There are certain habits, that make people fat. And we’ve compiled a list of them for you. Check them out and tell us how many of them you are guilty of:

1. When you pass by a bakery, you always enter and buy some goodies.

2. During office hours, you don’t feel hungry if you’re loaded with work.

3. When you’re stressed, you find it relaxing to eat.

4. Even when you’re not hungry, you can’t say no to food.

5. Lunch and Dinner are not complete without a dessert.

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6. When you see junk food, you can’t resist it.

7. Only God can save a plate of cookies in front of you.

8. When you’re feeling down, you eat to feel better.

9. You keep eating till you feel stuffed. Basically, you over-eat.

And finally, the carnal eating habit to gain fat:

10. You don’t eat breakfast.

So, what was your count? Don’t worry if your count was high. In the next part of the article, we’ll give you a list of eating habits to make you fit!

— this article is written by a dietitian @ FitHo

Chocolate Peanut Butter Smoothie Breakfast Recipe

Everyone’s heard that breakfast is good for you, but here’s a breakfast that really is. It is lip smackingly delicious and healthy.

Take 1/2 cup of low fat milk, 2 tbsp of chocolate syrup, 2 tbsp of peanut butter, 1 frozen ripe banana and 1 cup low fat yoghurt. Place it all in a blender and process until smooth. To make it better, you can use vanilla flavoured yoghurt. To increase the protein content and reduce carbohydrate count, substitute the chocolate syrup with chocolate whey protein powder.

Healthy Breakfast Smoothie- magerleagues @ flickr

This breakfast is loaded with protein, fiber to keep you satiated for longer. So you won’t get to the office and dig into all that junk food. Potassium from the banana will help you keep the blood pressure down on the morning drive :) The calcium from the dairy is good for your bones, and a recent study showed that dairy promotes belly fat loss. Also, this smoothie gives you good carbohydrates which will fuel your body through the morning.

This is a great breakfast smoothie recipe. Or even a pre workout smoothie. For a post workout smoothie, we recommend using only 1 tbsp of peanut butter.

To make it a weight gain smoothie, swap the yoghurt with vanilla ice cream and enjoy :)

— this article is written by a dietitian @ FitHo